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CASE STUDY

How to maintain the New Year’s resolution health kick while travelling

15 January 2025 – It is well known that travelling can impact diet, exercise routines, risk of lethargy, jetlag and discomfort when conducting important work meetings – especially when you have committed to a resolution of being healthier as your 2026 new year’s resolution.

Flight Centre Travel Group’s flagship corporate divisions of FCM Travel and Corporate Traveller have teamed up with Healthwise Global to pick the top seven helpful tips for travellers to protect their health and wellbeing when flying.

“Business travel remains strong as corporates continue to get on planes for meetings, events, and conferences in the new year,” said Renos Rologas, ANZ General Manager, FCM Travel.

“An early morning flight followed by a full day of meetings can impact energy levels, while a long flight can create prolonged periods of sedentary behaviour and frequent in-flight food orders – making it particularly difficult to stick to those promises you made yourself on New Year’s Eve.

“This is particularly true for our multinational customers who travel regularly across the world and our own people across the 95 countries in which we operate. Employers have a duty of care to ensure their teams know how to keep themselves safe and well when travelling.

“That’s why we’re proud to offer our people with Flight Centre Travel Group business Healthwise Global, a corporate wellness program that inspires and motivates our people to live their happiest and healthiest lives.

“By combining our experience and insights in business travel and its accompanying health risks, with some insights by Healthwise, we’ve created a list of easy and practical ways for travellers to keep their health and fitness levels in check.”

Healthwise’s Global Business Leader, Tod Horton, says: “Healthwise is proud to have looked after the health and well-being of Corporate Traveller and FCM Travel employees, especially when they are on the road at home and abroad.

“It can be difficult to stick to a ‘better you’ new year’s resolution, but healthy isn’t hard, and even if they’re short on time and seeking convenience, business travellers can still maintain and improve their health. Something as simple as walking the length of the plane is worth doing. 

“When it comes to your well-being, every little step helps.”

1. Hydrate early.

It is so important to rehydrate your body after a few weeks of Christmas and New Year’s cheer before travelling. Aiming for your eight glasses of water each day will help you feel better, think more clearly, aid digestion, improve your skin, and help prevent headaches. Yes, you may need to go to the bathroom a bit more often, but your body will thank you for it once you land.

2. Perfect your pre-airport routine.

Use the night before your flight to prepare for the hustle and bustle of airport check-in and security. Pack yourself a healthy snack for the flight, have a quick but balanced breakfast, such as Bircher muesli or egg white frittata, ready for the morning, and get an early night’s sleep. It is also worth checking your journey to the airport the night before in case there are scheduled roadworks on your route. These extra steps will help reduce unplanned stress ahead of departure. 

3. Use seat selection to your advantage.

Once you have made it on board, it is easy to sink into your seat and settle in until landing time. However, remaining immobile for several hours on your flight will cause your body to work harder to pump blood from your legs back to your heart. By selecting an aisle seat at the time of booking, you will ensure you can get up as you please (when safe to do so) and use the aisles to stretch your legs. 

4. Avoid caffeine and alcohol.

Alcoholic and caffeinated drinks are a tempting option when travelling; it’s common to feel the need for a few cups of coffee after an early start or a glass of wine on the flight home to decompress. Their diuretic nature, combined with the humidity levels on planes, however, increases the risk of dehydration. It’s best to stick to bottled water when flying, and if you’re travelling on a long-haul flight, consider taking a hydration tablet with electrolytes to help with water absorption.

5. Eat balanced meals, in moderation.

It’s easy to slip into unhealthy food habits when travelling, with the enticement of hotel breakfast buffets and restaurant meals on offer. Foods with processed sugars, such as pastries, energy drinks, and chocolate cake, can cause our energy levels to peak and crash, so they are best avoided if you want to optimise your energy levels. In addition, moderation is key. If you’ve had a meal of lean protein, vegetables, and wholegrains, and aren’t completely satisfied, a scoop of ice cream won’t hurt and may help to curb the cravings.

6. Stay on the move when on the move.

There is no reason to pause your exercise routine when travelling, and staying active can help your body acclimatise to your new location. Consider going for a walk after you check in to get the blood circulating before your flight, or consider packing compact fitness items, such as resistance bands, that you can use in your hotel room. Simple exercises such as squats, burpees and bicycle crunches can all be performed in small indoor spaces.

7. Sleep well.

It is super important that you use the travel time to catch up on some sleep or at least try to adjust to new time zones, so you feel fresh and more focused upon arrival. Use eye masks and earplugs and try to avoid screens right before sleeping.